A+ R A-

W.O.D.


WOD:

30 HSPU (sub = AbMat stack, inverted push-ups off plyo box, or 30 strict push-ups)

40 Pull-ups

50 KB Swings (53#)

60 Sit-ups

70 Burpees

-For time-

Main site WOD from 1/16/2013

*20 min cap

Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Keg drill, 1 min x 2 sets


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Keg drill @ 3:00

Thanks to everyone, some not pictured, who came out for our first CFMG 101 Session. Remember,

1. Develop technique & form

2. Practice

3. Then add speed


SWOD: Front squat 5/5/5/5/5 (aim to use 80% for all sets)

A1) GHD Hip extensions 12/12/12/12 (use weight if needed)

A2) Plank Hold, 60 sec. x 4 sets


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No open gym today due to the CFMG 101 Program.

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*WOD:

400m run

15 Back squats (135#/95#)

-5 rounds for time-


*25 min cap


Mobility

A1) Downward dog stretch, 30-45 sec x 2 sets

A2) Couch stretch, 1 min. each leg x 2 sets

No Noon Class Today


Free Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) 15 min

10 Hand release push-ups

12 Kettlebell Swings

14 Knees to elbow

200 meter run




The Whiteboard That Tells All!

By: Coach Betsy

No matter which box you belong to, you will usually find not just one but several white boards marking the day’s WODs, PR's, scores, gym messages, etc.

The whiteboard board is more than just an instrument to mark your time, weights used, or rounds completed. In our opinion, the whiteboard is a symbol of pride and confidence. It is the place where we showcase our improvements and accomplishments, and provide motivation and encouragement to others.

Lately, some of your coaches have been noticing a trend.  Instead of marking a score on the board, athletes have been reporting their scores as “smiley faces” or, even worse, telling their coach to not write down a score at all.  We began adding smiley faces on the whiteboard as a way to mark something on the board when a newer athlete lost count of their reps, or did not realize they were supposed to be keeping track.  It was your coaches’ way of noting that everyone who has the courage to step foot in the door—beginner or seasoned athlete—deserves to have his/her efforts counted.

When you tell us to write a smiley face for a WOD you have completed, or tell us to not write your name/score down at all, or even sigh as you report your score and say, “I ONLY got…” you are telling us that your work was insignificant and did not count for that day.  You are telling us that you did not make an effort to get stronger, faster, or better.

Working out at CrossFit Mission Gorge should give you a sense of pride, accomplishment, and confidence.  Your workout should NOT be a source of stress (mental stress that outlasts your workout, that is!), feelings of self-doubt, and defeat.  This is supposed to be FUN (in that sick, sadistic, way we have all come to love :o) If working out at CFMG or putting your score up on the board produces anxiety, then perhaps it is time to reframe your way of thinking.

We want to remind you that EVERY score is worthy of its place on the whiteboard—scaled or RXed, 1st place or last. Your coaches are so proud of all your accomplishments, no matter how insignificant you feel that they are. You may not realize it, but other fellow athletes look up to you for inspiration and motivation—not to “beat you” or make fun of your efforts.   Everyone has their own strengths and weaknesses, good and bad days.  We are all a big family at this gym, and love to celebrate your accomplishments with you!

So be proud of that score! If you know that you gave 100% effort, you should have no insecurity about the numbers on the board.  Instead of telling yourself or others around you that you “suck,” are a “shitty lifter/runner/pull-up-er, etc.,” “are a fat ass” (YES, these are all things that we have heard some of you athletes say about yourselves after a WOD!), puff your chest out, keep your chin up, and say your numbers with pride.  Better yet, build someone else up! Give them verbal encouragement! Send a note telling them that you find them inspirational! When you hear someone belittling him or herself, tell them to knock it off, or better yet, tell them to drop and give you 20 burpees for any negative self-talk (a la Coach Betsy :o)

Your body is only as strong as your mind will allow.  If you believe it, you will become it, and the first step is dropping the negativity, down-talk, and feeling(s) of defeat, both in your efforts at the gym and reporting your score.  The whiteboard is more than just a place to showcase your achievements.  It is a day-to-day marker of your progress, which is never linear and always individually based.  So the next time your coach asks for your score at the end of the WOD, shout your numbers out loud and with pride.   You never know who is looking for inspiration.



SWOD: Split jerks 4/4/3/3/3 (Start your first set at 80% of your 1RM)

WOD:

AMRAP in 10 min

5 Deadlifts (225#/135#)

10 Hand release push-ups

15 Sit-ups

There will be no open gym this Sunday due to the CFMG 101 session. Struggling with double unders, kipping pull-ups, and/or kipping ring dips? Sign up HERE.


We will have modified hours this Saturday due to the Battle at the Barracks. We will hold only the 8am, 9am, and Free Beginner WOD at 10am. The CFMG Oly. Club will still meet! Come out and support our competitors.



Skill: 10 Minutes of dedicated muscle-up/ring practice. If you can do ring or bar muscle-ups complete the following:

OTMEM for 5 min

3 Muscle-ups

6 Toes through rings (T2B if doing bar MUs)

WOD:

7 Power snatches (95#/65#)

21 Double unders (sub = 50 single unders)

-7 rounds for time-

(14 min cap)


The Snatch Is a Bitch

Fast Paleo


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SWOD: Snatch balance 3/3/2/2/2 (aim to use more than your 1RM snatch for your sets of 2)

A1) KB/DB Split squat 10/10/10/10 (each leg)

A2) KB/DB Single leg deadlift 10/10/10/10 (each leg)


Define Yourself

The Conscientious Omnivore: Pork

We are happy to announce that starting in February we will be holding a 5:30am session on Fridays.


There will be no open gym this Sunday due to the CFMG 101 session. Struggling with double unders, kipping pull-ups, and/or kipping ring dips? Sign up HERE.


We will have modified hours this Saturday due to the Battle at the Barracks. We will hold only the 8am, 9am, and Free Beginner WOD at 10am. The CFMG Oly. Club will still meet! Come out and support our competitors. For those of you competing HERE is some good info. for the week leading up to the comp.


Jason reppin' CFMG on a recent trip to Utah


*WOD:

“Eva”

800m run

30 KB Swings (70#)

30 Pull-ups

-5 rounds for time-

*35 min time cap


Been a while since you last trained at CFMG? You way want to consider doing only 3 rounds of "Eva". Don't want anyone coming down with a case of Rhabdo.


Page 116 of 196

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